Training day 06-13-2013

I went to the gym today with a single goal in mind. That was to hammer to ever-loving shit out of my legs. It was my volume day, no squats, so I just went to town with my plan and got some work done.

HAMSTRING CURLS
Set 1: 70 lbs × 15
Set 2: 110 lbs × 15
Set 3: 110 lbs × 15
Set 4: 110 lbs × 15
Set 5: 110 lbs x 12, 2, 2

Rest Paused the last set

LEG PRESS
Set 1: 180 lbs × 15
Set 2: 270 lbs × 15
Set 3: 360 lbs × 15
Set 4: 540 lbs × 15
Set 5: 540 lbs × 15
Set 6: 540 lbs × 15
Set 7: 540 lbs × 12
Set 8: 540 lbs × 15

5 working sets, bitched out at 12 on set 4. Set 5 I didn’t. By the time I got done with these, walking was a nightmare.

GOOD MORNING
Set 1: 155 lbs × 10
Set 2: 155 lbs × 10
Set 3: 155 lbs × 10

Did these on a Buffalo Bar. Focused on strict form, back almost parallel to ground and tight with each rep.

LEG EXTENSION
Set 1: 90 lbs × 15
Set 2: 90 lbs × 15
Set 3: 90 lbs × 15

Light, yes.. but with a long pause at the top of each rep, the weight didn’t matter too much.

CLOSE GRIP LAT PULLDOWNS
Set 1: 80 lbs × 15
Set 2: 20 lbs × 15
Set 3: 80 lbs × 15
Set 4: 20 lbs × 15
Set 5: 80 lbs × 15
Set 6: 20 lbs × 15
Set 7: 80 lbs × 15
Set 8: 20 lbs × 15

Right to left with each set.

STANDING CALF RAISES
Set 1: 110 lbs × 10
Set 2: 110 lbs × 10
Set 3: 110 lbs × 10

PLANKS
Set 1: 60 secs
Set 2: 60 secs

____

Pick up a copy of Behemoth Strong on Kindle. A definitive program for building strength and improving your numbers for powerlifting. .

Pick up a copy of Behemoth Strong on PDF. .

Like the Kansas City Barbell gym's Facebook Page for news on events, programs, hosted meets, and more!.

To inquire about training, contact us for more information about gym membership or to set up a call about remote coaching if you are not located in KC or unable to attend our gym.